- 1TIGHT
deep-back extensorserector spinae
- 2WEAK
- butt
- gluteus maximus
- gluteus medius
- 4WEAK
- abdominals
- transversus abdominis
- rectus abdominis
- internal obliques
- 3TIGHT
- hip flexors
- psoas
- rectus femoris
Lower went across syndrome zone 1 overactive or tight muscular tissues and underactive or weak muscular tissues can include tight deep-back extensors and also hip flexors, as well as a weak butt and also abdominals.
Zone 1 Imbalance
Taut hip flexors as well as low-back muscles cross with weak butt and also abdominal muscles
Zone 1 Injury Zones
Front-knee pain from uneven stress on the kneecap, disc problems or soft-tissue swelling of the low back
- 1TIGHT
- thighs
- biceps femoris (hamstrings)
- adductors
- 2TIGHT
- calves
- gastrocnemius
- soleus
-
- 3WEAK
- along shins
- tibialis anterior
- tibialis posterior
Lower crossed syndrome zone 2 over active or limited muscle mass as well as under-active or weak muscular tissues could include tight thighs as well as calves, and also weak point along shins.
Zone 2 Imbalance
Tight calf as well as thigh muscles cross with weak muscle mass along the shins
Zone 2 Injury Zones
Heel pain (plantar fasciitis)
Downward-Facing Dog Pose
Adho Mukha Svanasana
Start on your hands and also knees, pushing through the hands equally as you extend the legs, moving your heels toward the floor. Once in the posture, contract the quads and effort to lift the tops of your feet towards your shins. This activates one muscular tissue along the shin (tibialis former) as well as helps stretch limited calf muscles (gastrocnemius and also soleus) of LCS zone 2. Hold for as much as 1 min, repeat 5 times.
Bridge Pose Presses
Setu Bandha Sarvangasana
Lie on your back, knees curved, feet on the flooring. Involve the hips’ interior rotators prior to increasing the hips by pressing your soles into the floor covering as well as trying to drag them apart, permitting the upper legs to roll internal. Preserve this action as well as then involve the glutes to lift the pelvis. Place your arms with hands up together with your trunk or squeeze your hands behind your back for a further stretch of UCS muscular tissues. Agreement your glutes to develop stamina in them while you’re stretching the psoas (deep-hip flexor) of LCS zone 1. If your hands are at your sides, do this sequence of muscle involvement, raising up on exhalation as well as lowering down on breathing, 10 to 15 times. If your hands are gripped, hold for 20 to 30 secs. Relax and also repeat 2 times.
Plank Pose on Forearms
From a basic Plank Pose– raising onto toes, arms under shoulders, back directly, abdominals raised– reduced into your lower arms so they’re alongside the external sides of the floor covering. Your arms must be perpendicular to the floor, with elbow joints listed below shoulders. Make 2 fists, transforming your knuckles out toward the edge of your floor covering. Imagine that your ab muscles are a corset as well as you’re tightening its laces, which will engage the deep-core muscular tissues (transverse abdominis) of LCS zone 1. At the very same time, repair your elbows into your floor covering as well as carefully attempt to drag them towards your feet as you contract your glutes. Allow the drag of your joints trigger and reinforce the outside abs, or “6 pack” muscle mass (rectus abdominis), and also the abdominal muscular tissues that maintain you in side motions (internal obliques). Begin by holding for 10 seconds for a number of reps. With practice, develop to holding for 1 minute, and eventually 2 minutes.
